April 21st, 2014

COMPETITORS

Strength:

• Strict Press - 8x3
  

Conditioning:

• AMRAP 15 - 9-7-5 of: Ground to overhead/Muscle-ups
  *400m Run after each entire round of 9s + 7s + 5s
  *RX'd - 165/115# / Scaled - 135/95# or 115/80#*

Skill/Mobility:

• AMRAP 10 - 1 Mile run, then CTB for max reps in remaining time
  

ST - *20 Mins*, CO - *15 Mins*, SK/MO - *10 Mins*


GPP

Strength:

• Bench Press - 8x3
  

Conditioning:

• AMRAP 20 -
  
  • (L1) 21-15-9 of: Ground to overhead/Pull-ups/Ring dips
    *500m Run after each individual set of 21s, 15s, & 9s
    
  • (L2) 12-9-6 of: Ground to overhead/Pull-ups/Ring dips
    *300m Run after each individual set of 12s, 9s, & 6s
    
  *RX'd - 115/80# / Scaled - 95/65#, 80/55#, or 65/45#*

Skill/Mobility:

• AMRAP 10 -
  
  • (L1) 25 Double-unders/5 Wall walks
    
  • (L2) 10 Double-unders/2 Wall walks
    

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*